Taking Care of Your Mental Health

Episode Transcript

Speaker 1 (00:01):
Hi, everyone, ladies and gentlemen. I hope, I hope we
have some gentlemen listeners on here, those gentlemen that love
their ladies who are experiencing perimenopause and menopause. It's a
tough time for a lot of ladies and to have
the support of their partners is vital. But anyway, y'all,

(00:22):
thank you so much for coming back and listening to
what we have to offer for you. Today. We are
going to talk about cultivating inner peace and more specifically,
mental health. We've talked about nourishing your body through sleep, diet,
and exercise, but what about nourishing your mind and spirit.

(00:45):
Let's be honest, the hormonal roller coaster of perimenopause and
menopause can leave you feeling emotionally all over the map.
One minute, you're laughing uproariously at a cat video, and
then next you're contemplating the existential dread of mismatched socks.
Mood swings, anxiety, and even depression are surprisingly common during

(01:11):
this transition. But the good news is you're not alone.
There are effective strategies to navigate these emotional tides. The
truth is, our mental well being is inextricably linked to
our physical health. Hormonal fluctuations aren't just impacting your sleep
and energy levels. They are affecting your brain chemistry, influencing

(01:35):
your mood, and impacting your ability to cope with stress.
Ignoring this connection is like trying to fix a flat
tire without addressing the nail in it. You might temporarily
temporarily patch things up, but the underlying issue remains. So

(01:55):
how do we nurture our mental well being during this
transformative phase. Let's start with mindfulness. This isn't some woo
woo incense burning chanting practice unless you enjoy that, and
in which case, go for it. Mindfulness is simply paying
attention to the present moment without judgment. It's about noticing

(02:20):
your thoughts and feelings without getting swept away by them.
It's about acknowledging that you're feeling overwhelmed, anxious, or irritable
without letting those feelings control your actions. Think of your
mind as a busy city street. Thoughts, feelings, and sensations

(02:43):
are like cars, buses, and bicycles zipping by in the
midst of this urban chaos. Mindfulness is like stepping onto
the sidewalk to observe the traffic rather than getting caught
in the middle of it. You're still aware of everything happening,
but you're not directly involved in the rush and crush.

(03:06):
How can you practice mindfulness? There are many techniques, but
a good place to start is with mindful breathing. Find
a quiet space, sit comfortably and close your eyes or
keep them softly. Focused on a single point. Focus on
your breath, the sensation of the air entering and leaving

(03:30):
your nostrils, the rise and fall of your chest or abdomen.
When your mind wanders, and it will gently guide it
back to your breath. Start with just five minutes a
day and gently gradually increase the time as you become
more comfortable. Mindful walking is another excellent technique, y'all. I

(03:57):
cannot stress how important walking in nature is for me.
I've not only been going through menopause and perimenopause, but
a devastating time in my family's life for the last
eighteen months, and I thank God every day for two

(04:22):
walking feet and working feet, because if I was not
able to get out into nature and walk, I really
do think that I would have had a mental breakdown.
I've had several little mental breakdowns, but like a real
mental breakdown, so anyway. As you walk, pay attention to
the sensation of your feet on the ground, the movement

(04:45):
of your body, the air on your skin. Notice the
sounds around you, the birds chirping, the winds rustling through
the green leaves. Again, when your mind wanders, gently redirect
to your ta back to the present moment. Beyond mindful
breathing and walking, consider incorporating mindfulness into your daily routines.

(05:11):
While washing dishes, notice the warmth of the water, the
texture of the soap, the feel of the plates in
your hands. While eating, savor each bite. Pay attention to
the taste, texture, and aroma of your food. These small

(05:32):
acts of mindfulness can help to ground you in the present,
reducing feelings of anxiety and stress. But mindfulness is in
a magic bullet. If you're struggling with persistent feelings of sadness, anxiety,
or depression, it's crucial to seek professional help. Talking to

(05:54):
a therapist or counselor can provide you with a safe
and supportive space to explos or your emotions, develop coping strategies,
and potentially consider medication if needed. Don't feel shame about this,
you might not need it forever, but it might just
help you get over that hump. Don't hesitate to reach out.

(06:17):
Seeking professional support is a sign of strength, not weakness.
If you're a faithful person or a person of faith
and you go to church or synagogue, go to an elder.
Some churches now have therapy therapy centers where you can

(06:40):
go and speak with somebody. So don't hesitate to reach out,
and please don't feel any shame in this. We've all
been there and it's important to talk through it. Cognitive
behavioral therapy, or CBT, is a particularly effective approach for
managing mood disorders. CBT helps you identify and challenge negative

(07:06):
thought patterns and replace them with more realistic and positive ones.
It also involves developing behavioral strategies to manage difficult situations
and emotions. For example, let's say you're experiencing a hot
flash and immediately spiral into a negative thought pattern this

(07:27):
is awful, I'll never feel comfortable again, I'm getting old
and unattractive. CBT would help you challenge these thoughts, perhaps
by reminding you that hot flashes are a temporary symptom,
that your attractiveness isn't defined by a fleeting physical sensation,
and that there are effective strategies to manage hot flashes.

(07:51):
You might even learn relaxation techniques to mitigate the intensity
of the hot flash itself. Beyond professional help and mindfulness,
nurture your mental well being by incorporating activities that bring
you joy and fulfillment. This might involve spending time in nature,
pursuing hobbies, connecting with loved ones, engaging in creative activities,

(08:16):
or simply relaxing with a good book. It's about finding
activities that nourish your soul and help you feel more
grounded and centered. Prioritizing these activities isn't self selfish, it's
essential for maintaining your mental and emotional health. Think about it.

(08:37):
What activities truly make you feel happy and alive. Perhaps
it's tending to your garden, painting, knitting, singing in a choir,
or playing with your grandchildren. Make time for these activities
if it's even if it's only for a few minutes
each day, schedule them into your calendar. If you need to.

(09:00):
Your mental health is worth prioritizing. Consider joining a support
group for women going through perimenopause and menopause, sharing your
experiences with others who understand can be incredibly validating and empowering.
It's a chance to connect with others, realize you're not alone,
and learn from each other's coping strategies and laugh. A

(09:24):
lot of this is really funny, and we need to
remember to be able to laugh at ourselves. Many online
and in person support groups are available, catering to various
needs and preferences. Let's talk about the power of self compassion.
Be kind to yourself. This isn't a time for self
criticism or harsh judgments. Remember that you're going through a

(09:48):
significant hormonal transition, which naturally impacts your mood, energy levels,
and overall well being. It's okay to have off days.
It's okay to feel overwhelmed. Sometimes it's okay to ask
for help. Treat yourself with the same kindness and understanding
you would offer a close friend or child who's going

(10:09):
through a difficult time. Celebrate your strengths, acknowledge your challenges,
and forgive yourself for any perceived shortcomings. Self compassion is
a powerful tool for navigating the emotional landscape of perimenopause
and menopause. Finally, remember that managing your mental well being

(10:30):
is an ongoing process, not a one time fix. It
requires consistent effort, self awareness, and a willingness to adapt
your strategies as needed. Be patient with yourself, celebrate your progress,
and remember that taking care of your mental health is
just as important as taking care of your physical health.

(10:52):
A healthy mind contributes to a healthy body, and vice versa.
It's a beautiful, interconnected ecosystem. Embrace the journey and remember
that you're capable of thriving during this transformative phase of
your life. You've got this, and if you need help,
remember that seeking support is not a sign of weakness,

(11:14):
but of strength and self awareness. You deserve to feel
your best emotionally, mentally, and physically. All right, ladies, thank
you so much for tuning in, and until next time,
we are going to jump into hormone replacement therapy or HRT.
There's so many myths out there and disinformation, and I

(11:39):
know that you know. I'm not a doctor, so this
is not this is not going to replace any medical advice,
but we'll touch on some of the basics and then
you can go out to your own research and speak
with your doctor. I know that it has helped me
tremendously in My Menopause Jersey Journey, So make sure you

(11:59):
tune in the next episode of All Things Women's Health.
Take care of y'all.